What Are The Four Stressful Situations
Scientists who study stress say that the things that cause the most mental and emotional stress usually have four similarities:
First, people are stressed by things which are new to them. First-time experiences cause you to worry about how you will feel during that event. This causes a stress response.
Second is unpredictability which heightens the stress response. The unknown causes anxiety and stress.
Third is a threat to you physically or emotionally. You may feel threatened by being judged by someone else.
Fourth is not having control over your situation. A perfect example of this is the person in middle management. They have the responsibility of performing new tasks. The results are often unpredictable. A bad result threatens their job approval. Most of the time, they dont have control over the results. Not surprisingly, middle managers are often considered to have the highest stress in most corporations, leading to high turn-over, burnout, and poor job satisfaction.
What Is Adrenal Fatigue
Your adrenal glands are responsible for producing cortisol. Cortisol is a hormone that helps regulate your blood pressure.
When youre stressed, your adrenal glands release cortisol. Some theorize that when you experience high levels of chronic stress, your adrenal glands may not be able to produce enough cortisol to keep up.
This is purported to cause a reduction in adrenal gland function, which may result in adrenal fatigue.
Adrenal fatigue should not be confused with adrenal insufficiency, which is a verified medical condition that occurs when your adrenal glands are unable to produce enough hormones.
Some reported complaints of people whove been told that they have adrenal fatigue include:
- difficulty waking up or falling asleep
- increased cravings for salt or sugar
- low energy levels
- dependence on stimulants, like caffeine
Keep in mind that these symptoms could be caused by stress or many other health conditions.
Its also thought that adrenal fatigue may trigger adrenal insufficiency. This is characterized by decreased aldosterone and cortisol production due to diminished gland function, and typically caused by autoimmune destruction of the adrenal cortex.
Symptoms of adrenal insufficiency include:
Its also recommended to time your meals properly to help manage your blood sugar levels.
Keep in mind that its also very important to talk with your doctor before making any changes to your diet to ensure your nutritional needs are met.
Avoid Caffeine Which Pushes Your Body Beyond Its Limits
If you are feeling tired in the morning and If you use coffee or diet soda to feel good, you are likely to feel bad about two hours later. This is when the caffeine crash happens. If you eat a high sugar or starch breakfast, you will also feel an energy crash about two hours later. This is because your blood sugar plummets.
Recommended Reading: Army Fatigue Jacket Forever 21
What To Eat And What Not To Eat For Adrenal Health
Stress often exposes our worst food choices. We reach for foods and drinks for instant energy and the brief moments of comfort cookies, doughnuts, coffee or soda. But craving sweets perfectly makes sense its your bodys normal response to low blood sugar.
Unfortunately, the surge of energy from these foods is followed by a plunge in energy and you end up feeling worse very quickly. Sugar and simple carbohydrates stimulate a spike in blood sugar and a subsequent surge in insulin that clears sugar from your bloodstream so fast that you crash. Complex carbohydrates dont cause this same spike-and-crash cycle, though too many carbs in general will still imbalance blood sugar.
Foods To Eat To Heal Adrenal Fatigue
7 Foods To Eat To Heal Adrenal Fatigue 7 Foods To Eat To Heal Adrenal Fatigue
Terry Wahls, M.D., is a functional medicine doctor, clinical professor, and a survivor of progressive multiple sclerosis who used her own protocol to heal. This week, we’re sharing her expertise in a new series on adrenal fatigue and natural techniques to restore energy. To learn more, check out her new mindbodygreen class, How to Heal Adrenal Fatigue: The Food & Habits You Need for Optimal Health & Energy.
The foods you eat, as well as the foods you choose not to eat, are a critical part of healing your adrenals and restoring hormonal balance. Your diet will make the task of healing adrenal fatigue either much easier or much more difficult, depending on the choices you make.
So which are the best foods for supporting your adrenals? Here are the superfoods that deliver many of the key building blocks that your adrenals need:
You May Like: Breast Cancer Recurrence Symptoms Fatigue
C: Connection + Vitamin C
Connection: Connecting with others and maintaining our social interactions is a vital part of managing stress. Isolating ourselves can increase anxiety, depression, and feelings of overwhelm. Our social interactions can help provide a sense of connection and safety during times of stress. This includes intimacy with our partner, maintaining friendships, and quality time with our children, parents, and other loved ones.
Tip: We spend a lot more time with technology instead of with other people these days. Take the time to really connect to those around you, without technology intervening. Make a conscious effort to put your phone away and spend some real quality face to face time with others.
Vitamin C– Your adrenal glands have a high concentration of vitamin C and require vitamin C to produce cortisol. This means your adrenals are using up vitamin C at a more rapid rate, and need extra replenishment, during and after periods of high stress.
Tip: Add some kiwi, grapefruit, strawberries, bell pepper, broccoli, oranges, and Brussels sprouts to your menu for the week to load up on vitamin C.
Vitamin C supplementation has been shown to help lower cortisol levels, especially after intense stress .
Note: If youre going to supplement, quality and source matter. Some vitamin C supplements are high in sugar watch out! Also, look for a vitamin c supplement that is from a non-corn source to allow you to take higher doses without undesireable side effects.
Ways To Reduce Stress Naturally
Stress can be extremely detrimental to our health. Heightened stress can lead to:
- Difficulty sleeping
If youre feeling stressed out, its crucial to get a handle on it sooner rather than later. From making sure youre well-rested to learning some meditative breathing techniques, there are things you can do to reduce your stress naturally.
Don’t Miss: Does Lack Of Vitamin D Cause Fatigue
Who Should Try The Adrenal Fatigue Diet
Everyone! Seriously. Whether you have adrenal fatigue or not, the adrenal fatigue diet is a healthy eating plan, says registered dietitian Maggie Michalczyk, R.D.N., founder of Once Upon A Pumpkin.
She explains: Veggies and whole grains are a good source of fiber, vitamins, and minerals, of which most of us are not getting enough. “Adding more of these foods to your plate will help boost your energy and improve digestion, whether you have adrenal fatigue or not,” she says. .
Additionally, prioritizing high-quality protein can increase iron levels, which can combat symptoms of anemia and vitamin B12 deficiency, which can also make you tired, says Lisa Richards, C.N.C., nutritionist and founder of The Candida Diet. Plus, “healthy fats may reduce inflammation in the body, which is known to cause fatigue and many serious health conditions that aren’t adrenal fatigue,” she says. .
Herbs To Naturally Heal Adrenal Fatigue
If youre battling chronic stress, your adrenals are likely taking a hit. Get some relief from adrenal fatigue with these calming adaptogenic herbs to give your body a break.Lets face it: Some weeks are so stressful that we need an entire weekend of not leaving the house to recover. However, if you find youre feeling run-down, overly anxious, chronically fatigued, and stressed more often than not, you might have adrenal fatigue.
Read on to discover what adrenal fatigue is, and how herbs can help you get back to feeling energized and healthy.
Read Also: What Is Me Chronic Fatigue Syndrome
Apple Pecan Quinoa Breakfast
If you have a sweet tooth, you can still indulge in delicious sweet things like the apple-pecan quinoa breakfast bowl. To give it a healthy twist, just put a bit of coconut sugar or another substitute for white sugar.
The pecans will give you healthy fats to keep you full throughout the morning, and you get all the fibers you need from the freshly shredded apples.
Get the full recipe here.
Is Keto Good For Adrenal Fatigue
One of the ways adrenal fatigue can be eased is with a keto diet. While this may not work for everyone, there is a compelling explanation for why its worth trying. Adrenal fatigue creates an imbalance of blood sugar and insulin in the body, which causes a stressful fluctuation in energy levels and leads to exhaustion.
Don’t Miss: Mens Army Fatigue Cargo Pants
Best Foods For Adrenal Fatigue
For a well balanced diet, doctors recommend a healthy balance of protein, healthy fats, and nutrient-dense carbs. Youll also want to eat foods with vitamins C and B along with minerals like magnesium.
To encourage healthy adrenal glands and reduce your symptoms, these foods for adrenal fatigue are a good idea. Lets do a quick overview of foods to add to your diet, and then explore some specific foods for adrenal fatigue you should try!
For anyone with adrenal fatigue, these foods will help boost your energy, alleviate stress, and support your adrenal glands.
Dairy, eggs, fish, and lean meats are a good starting point. Then, add in leafy greens, legumes, whole grains, nuts, and healthy fats. Make sure to always drink plenty of water. You can also incorporate low-sugar fruits for great nutrition!
Here are some more specific foods for adrenal fatigue to help support your adrenal glands.
Sweet Potato Breakfast Bowl
Bored with the oats on your breakfast table? This sweet potato bowl is a good substitute. The roasted potatoes give a great caramelized taste without any added sugars and are rich in vitamins and fiber.
You can also add your favorite nuts, fruits, and seeds to it to complete this delicious breakfast bowl.
Get the full recipe here.
You May Like: Is Fatigue A Symptom Of Prostate Cancer
What Does An Adrenal Fatigue Belly Look Like
The adrenal belly is common in women. Adrenal belly fat appears as a ponch right below the natural waist. Its often referred to as a spare tire or a muffin top.
Even if you feel like youre doing everything right: youre exercising, youre making healthy food choices, etc. but that muffin top still wont go away, youre not alone.
Bottom line: if youre not lowering your cortisol levels, it likely wont get any easier to get your jeans buttoned up.
Foods To Support Adrenal Health And Combat Adrenal Fatigue
The adrenal glands are small organs that sit just above the kidneys. These little glands are responsible for your bodys response to stress. They create, release, and regulate hormones, like cortisol and adrenaline, which let us cope with stress.
The adrenal glands evolved to help us deal with danger, life-threatening situations, and times when we need to be quicker, sharper, stronger, and faster than usual. They are a large part of the fight or flight response which prepares muscles to move quickly and violently by shutting down unnecessary bodily functions. Heart and lung actions accelerate, digestion slows, tear and saliva production shuts down, and energizing nutrients are released for quick use.
Our modern lifestyle has altered how often stress factors affect us. We are not likely to be attacked by a tiger on our morning commute, wrestle a rival for dominance during a board meeting, or chase down a mammoth for lunch. But this doesnt mean that the adrenal glands are less active.
Modern stress is not the short and occasional thing our bodies evolved to be prepared for. It is frequent, prolonged, and often very intense. This overstimulates the adrenal glands, leaving them unable to meet our needs and resulting in adrenal fatigue. Add on top infections, trauma, poor diet, anxiety, depression, and prescription drugs and we have a recipe for disaster. These all can make it harder for your adrenal glands to keep up. So what are the symptoms of adrenal fatigue?
You May Like: High Blood Pressure Dizziness Fatigue
Some Simple Dietary Principles
If your diet currently includes lots of processed foods, added sugar and soda, youre not alone. This is what is commonly referred to as the Standard American Diet, and it is a contributory factor to most cases of Adrenal Fatigue. Improving your dietary habits has to be a crucial part of your recovery. Here are some simple guidelines to follow.
Wheat Germ Helps Fight Adrenal Fatigue
On the kernel of a wheat grain is where youre going to find wheat germ. When wheat goes through a refining process, flour millers actually remove the germ and the bran leaving the nutrients out of the final product. Both amino acids tryptophan and tyrosine are found richly abundant in wheat germ that contributes to the production of noradrenaline and serotonin that produce happiness within the body. Just 100 grams, or 3 ½ ounces, of wheat germ consumed daily, makes up 90% of the RDA for magnesium, 165% of vitamin B6 and 165% of folic acid. Wow! Each of these nutrients is necessary to convert tryptophan to serotonin. Not to mention, wheat germ also contains 113% of the RDA for zinc.
Recommended Reading: What Causes Excessive Fatigue And Sleepiness
Here Are 20 Steps To Heal Adrenal Fatigue:
1. As soon as you wake up, drink a glass of water along with 1/4 teaspoon of Celtic sea salt. Then, throughout the day, have a pinch of sea salt with each glass of water and also use it to season your food. Daily total consumption of about 2 teaspoons of Celtic sea salt is a good place to start. The 80+ minerals in the salt will help nourish the adrenals and endocrine system.
2. Eat breakfast within one hour of waking. If you wait any longer than this, it can cause your blood sugar levels to decrease too much and your adrenals can start producing excess cortisol.
3. Eat regular meals throughout the day and include some protein, complex carbohydrates and healthy fat in each meal. I know this is a simple step, but skipping meals can put a strain on the adrenals.
4. Remove all processed foods from your diet. Processed foods are a stressor on the body, and the goal is to remove stressors as much as possible to help support the adrenals.
5. Only do low-impact exercise like walking, pilates, gentle yoga or stretching. High impact exercise puts strain on the adrenals, especially when the adrenals are already fatigued. If youre having trouble losing weight, I know this can seem counter-productive, but Ive seen clients lose weight by resting and following the steps Im listing here.
8. Spend more time outdoors. Getting fresh air and being in nature helps reduce the stress response in the body.
13. Consider taking B Vitamins I recommend Cataplex B from Standard Process.
Dairy Products Help Fight Adrenal Fatigue
Milk and dairy products specifically speaking, are wonderful sources of phosphorus, calcium, B vitamins and they are even regarded as a complete protein. A complete protein is a protein that contains all of the essential amino acids that your body requires on a daily basis from food since we do not produce these within the body.
Complex B Vitamins, as well as vitamins A and D, are compliments to tyrosine in yogurt. A tiny bowl of yogurt alone can contribute to 20% of the recommended dietary allowance of calcium. Calcium within the body acts like a natural tranquilizer and can even help with treating the symptoms of insomnia and poor sleep quality. Our recommendation for yogurt is to find an unflavored or plain Greek yogurt . Avoid flavored yogurts at all cost, as theyre packed with added sugars.
Tyrosine is found abundantly in milk and has been attributed to increase mental alertness, cognitive ability, increasing motivation and the brains ability to think quicker and more efficiently. We recommend a semi-skimmed dairy milk to give the body the best chance to absorb calcium with a little bit of fat in an effort to process efficiently.
Also Check: Chronic Fatigue Syndrome Disability Living Allowance
The Importance Of A Healthy Foods On An Adrenal Fatigue Diet
How we eat is drastically important for healing and protecting the adrenal glands. So, if you are suffering with constant tiredness, you should strive for an adrenal fatigue diet plan that is full of healthy whole foods like
- healthy fats
- healthy starches like sweet potatoes, plantains, butternut squash
You dont want to go too low on carbs either since this can actually make adrenal fatigue worse. You need to avoid anything that creates any kind of roller-coaster-y effects in the body.
Causes Signs Symptoms Treatments And Controversy
With James L. Wilson, PhD
Excess stress causes the adrenal glands to increase cortisol production.
If you’re feeling tired and fried, chances are you’ve probably heard of adrenal fatigue and wondered if it may be the source of your constant exhaustion. But what exactly is it, and how do you know if it’s what’s causing your lack of oomph? Let’s investigate.
Adrenal fatigue is an increasingly common yet sometimes controversial diagnosis used to indicate depletion of the adrenal glands. Cortisol is a hormone released by the adrenals for use in the regulation of blood pressure. In response to stress, the adrenals release greater amounts of cortisol. Adrenal fatigue is thought to occur when the adrenals have become overtaxed by excess cortisol release and can no longer produce levels of cortisol necessary for optimal body function.
James L. Wilson, PhD, who coined the term adrenal fatigue in his book Adrenal Fatigue: The 21st Century Syndrome, describes the adrenals as two little glands that sit over your kidneys and are about the size of two large grapes and weigh about five-to-eight grams.
According to Wilson, The adrenals put out over fifty hormones. We often only hear about DHA and cortisol, but forty percent of womens estrogen or progesterone are made in the adrenal glands and about forty percent of testosterone in males is made in the adrenal glands.
Recommended Reading: How Long Does Ms Fatigue Last